Wine Down Wednesday

When it comes to choosing a healthy cocktail- wine is typically a good bet.  However, in light of the Holidays, I wanted to share with you some of my favorite festive low calorie cocktails- all under 200 calories!

Skinny Peppermint Mojito

INGREDIENTS

• 1/4 teaspoon Peppermint Extract
• 1/2 cup packed mint, plus 4 sprigs for garnish
• 1/4 cupsugar
• 2 teaspoonsgrated lime zest
• 16 oz lime sparkling water
• 6 oz white rum
• Ice cubes

PREPARATION

1. In a pitcher, place lime wedges, mint leaves, sugar and zest. Mash mint, sugar and zest into limes with a muddler or wooden spoon to release juice and blend flavors. Stir in sparkling water and rum. Divide evenly among 4 glasses filled with ice. Garnish with a small candy cane.

Nutritional Information

Serving Size: 8 oz.
151 calories per serving, 0 g fat, 14 g carbs, 0 g fiber, 0 g protein

ChristmasTree Martini

Ingredients:

1 oz. Midori melon liquor
1.5 oz. lemon flavored vodka
1 oz. lemon juice

Instructions:

Shake ingredients and pour into a glass.
Garnish with a cherry.

Nutritional Information:

Calories: 198 Fat: 0 g Protein: 0 g Carbohydrates: 15 g

Slimmed Down Eggnog

Ingredients

• 3 1/2 cups 1% low-fat milk
• 1/2 cup fat-free sweetened condensed milk
• 1 tablespoon all-purpose flour
• 1/4 teaspoon grated whole nutmeg
• 1/8 teaspoon salt
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• 2 large egg yolks
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• 1/4 cup bourbon
• 2 tablespoons brandy
• 1 teaspoon vanilla extract

Preparation

1. 1. Combine first 5 ingredients in a medium saucepan. Bring to a boil over medium heat, stirring constantly with a whisk. Place egg yolks in a medium bowl. Gradually whisk one-third of hot milk mixture into egg yolks. Add yolk mixture to remaining hot milk mixture, stirring with a whisk. Cook over medium heat 1 minute or until slightly thickened. Pour into a pitcher; stir in bourbon, brandy, and vanilla.
2. 2. Cover surface of eggnog with wax paper; refrigerate at least 4 hours or overnight. Garnish with additional nutmeg, if desired.

Nutritional Information

Serving size: 1/2 cup

Calories: 147        Fat: 2.3g        Protein: 5.8g       Carbohydrate: 18.1g

Pomegranate Champagne Cocktail

Ingredients:

1 oz. PAMA Pomegranate Liqueur
3 oz. Champagne

Nutritional Information

Calories: 169        Fat: 0 g          Protein:    0 g             Carbohydrate: 3 g

Skinny White Russian

• 1.5 oz. Vodka
• 1 oz. Kahlua
• 2 oz. Almond Milk

Nutritional Information

Calories: 196                  Fat: .5 g                  
 Protein: 0 g          Carbohydrate: 15 g

Meatless Monday

As we inch closer to Christmas,  it's likely you'll be attending a holiday party or two this week.  With so many tasty hors d'oeuvres and tempting treats, how can yourself from overindulging?

A few weeks ago I blogged about Holiday Party Survival Tips. Another great way to keep your festive affairs on the healthy side is to bring your own appetizer to share.  Below are recipes for a few meatless dips that pair perfectly with fresh cut veggies or whole wheat pita chips.  Feel free to try them all & spread some Holiday cheer by sharing them with friends & family this week!

Garlic Sun-Dried Tomato & White Bean Dip

Ingredients

• 1 whole garlic head
• 1 cup water
• 1 (3.5-ounce) pack sun-dried tomatoes, packed without oil
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon chopped fresh rosemary
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 (15.8-ounce) can Great Northern beans, rinsed and drained

Preparation

1. Preheat oven to 375°.
2. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap head in foil. Bake at 375° for 45 minutes; cool for 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
3. Bring 1 cup water to a boil in a saucepan. Add tomatoes; cover and remove from heat. Let stand 10 minutes. Drain tomatoes in a colander over a bowl, reserving 1/4 cup liquid.
4. Place garlic pulp, tomatoes, 1/4 cup reserved liquid, oil, and remaining ingredients in a food processor; process until smooth.

Nutritional Information

Serving size: 2 tablespoons

Calories: 43       Fat: 1.7g       Protein: 1.2g        Carbohydrate: 6.1g        Fiber: 1.6g       

Edamame Dip

Ingredients

• 1 1/2 cups frozen shelled edamame (green soybeans), thawed and cooked
• 1/2 cup water
• 1/4 cup chopped red onion
• 3 tablespoons chopped fresh cilantro
• 2 tablespoons rice vinegar
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1 1/2 teaspoons chili garlic sauce (such as Lee Kum Kee)
• 1 (16-ounce) can cannellini beans or other white beans, drained

Preparation

Place all ingredients in a food processor, and process until smooth. Serve immediately, or cover and chill.

Nutritional Information

Serving Size: 3 tablespoons

Calories: 61        Fat: 2.5g        Protein: 4g        Carbohydrate: 6.1g               Fiber: 1.2g       

Feta-Baked Hummus

• 2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
• 2 garlic cloves, crushed
• 1/2 cup water
• 1/4 cup tahini (sesame seed paste)
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon salt
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• 1/4 teaspoon black pepper
• 1/2 cup (2 ounces) crumbled reduced-fat feta cheese
• 1/4 cup chopped fresh parsley
• 1/2 teaspoon ground cumin
  

Preparation

1.  Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.
2. Transfer mixture to an 8-inch square baking dish coated with cooking spray. Sprinkle with 1/2 cup (2 ounces) crumbled reduced-fat feta cheese. Bake at 400° for 25 minutes or until lightly browned. Garnish with parsley sprigs. Yield: 4 cups (serving size: about 2 tablespoons).

CALORIES 44 (51% from fat); FAT 2.5g (sat 0.6g, mono 1g, poly 0.6g); PROTEIN 2g; CARB 3.8g; FIBER 0.8g; CHOL 1mg; IRON 0.3mg; SODIUM 109mg; CALC 21mg.

Truth on Tuesday

Truth about Holiday Weight Gain...
You've probably read that the average person gains weight over the holidays.  While this suggestion is true for most, statistics claiming that people gain 5-10 lbs. are overestimated.   New studies show that on average, weight gain during the 6 week period from Thanksgiving to New Years is only 0.37 kg- less than 1 pound.  However, weight gain was greater in individuals who were overweight or obese, and averaged closer to 5 pounds (1).


So should you fret about gaining weight on Thanksgiving? The main thing to keep in mind it's only one day. You have the entire Holiday season to indulge a bit, so there no need to stuff yourself like it's your last meal.  Even though the average Thanksgiving meal can contain close 3,000 calories, here are a few tips on how to enjoy your turkey and not overboard. 

• Choose white meat over dark meat
• 4-oz. light meat turkey contains ~ 153 calories &  1.4 g fat
• The same amount of dark meat contains ~206 calories & 8 g fat
• Also, choose meat from the breast rather than the back or legs
• Fill up on non-starchy vegetables
• Kind of a no-brainer, but these side items are high in nutrition and low in calories
• Non-starchy vegetables include:
• green beans, tomatoes, mushrooms, onions, peppers, spinach, carrots, summer squash, and broccoli.  Basically anything besides potatoes, corn, & peas
• Limit Mashed Potatoes & Starchy side servings
• Think of 1/2 cup being the size of a baseball & a full cup about the size of you fist
• Go easy on the stuffing! Just 1/2 cup has about 180 calories
• Limit alcohol intake
• Remember that liquid calories still count
•  5 oz. wine ~ 120 calories
• 12 oz. beer~ 150 calories
• 12 oz. light beer ~ 100 calories
• 4 oz. mimosa ~ 80 calories
• Save room for dessert!
• If you love sweets, don't deprive yourself- but remember just a small slice of pie packs a lot of calories so choose wisely
• Pecan Pie ~ 452 calories, 21 g fat
• Pumpkin Pie ~230 calories, 10 g fat
• Apple Pie ~277 calories, 13 g fat
• Lemon Meringue~ 303 calories, 10 g fat
• Get Moving
• Get a game of touch football going with you family or head out for a post-thanksgiving walk. 
• Likely, you're not going burn off your entire meal, but getting out of the house and getting in some exercise allows you to take a break from the feasting and bond with family members in a different way

More Tips for on How to Have a Healthy Thanksgiving

• Learn how to budget your Thanksgiving calories

• Want to know about how exercise off your Thanksgiving meal?   Check out this Thanksgiving Meal Calculator

1) Roberts, S. & Mayer, J. (2000). Holiday weight gain: fact or fiction? Nutrition Reviews, 58(12), 378-379.

*Nutritional Information taken from www.calorieking.com

Fitness Friday

Halloween starts the beginning of the Holiday season. Next up is Thanksgiving, then Christmas and New Years.  This time of year lends to indulgence many tasty treats that we don't normally have all the time, which is why it's not surprising that many people gain weight over the Holidays. 

Instead if turning a blind eye to the statistics, why not amp up your workout routine to help off set some of those extra calories? Running is one of the fastest ways to burn calories-  fact: running 1 mile= about 100 calories expended.  If you've never been a runner before, sign up for a 5K with a friend.  Signing up for a race with the accountability and encouragement of a friend will help you to stick to your plan. 

Here is an easy beginner 5K training plan.  If you've never run before, be sure to take advantage of your rest days as your body will need time to adapt to training. 


Training for your first 5-K

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or run/walk	1.5 m run	Rest or run/walk	1.5 m run	Rest	1.5 m run	30- 60 min walk
2	Rest or run/walk	1.75 m run	Rest or run/walk	1.5 m run	Rest	1.75 m run	35-60 min walk
3	Rest or run/walk	2 mi run	Rest or run/walk	1.5 m run	Rest	2 MI run	40-60 min walk
4	Rest or run/walk	2.25 m run	Rest or run/walk	1.5 m run	Rest	2.25 m run	45-60 min walk
5	Rest or run/walk	2.5 m run	Rest or run/walk	2 m run	Rest	2.5 m run	50-60 min walk
6	Rest or run/walk	2.75 m run	Rest or run/walk	2 m run	Rest	2.75 m run	55-60 min walk
7	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	3 m run	60 min walk
8	Rest or run/walk	3 m run	Rest or run/walk	2 m run	Rest	Rest	5-K Race

• To find out about 5K races in your area visit Runner's World and enter your zip code